Almonds
An energy-dense nut providing unsaturated fat, fibre, vitamin E and magnesium.
Nutrition per 100 g
Standardised to 100 g of almonds for fair comparison. Typical serving: 30 g — 174 kcal per 30 g serving.
| Nutrient | Per 100 g | Per serving (30 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 580 kcal | 174 kcal | 100 kcal |
| Protein | 21.3 g | 6.4 g | 3.7 g |
| Carbohydrate | 20.3 g | 6.1 g | 3.5 g |
| Fat | 50 g | 15 g | 8.6 g |
| Fibre | 12.3 g | 3.7 g | 2.1 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of almonds, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (30 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin K | 0 µg | 0 µg | 0% |
| Thiamin | 0.16 mg | 0.048 mg | 13% |
| Niacin | 3.8 mg | 1.1 mg | 24% |
| Vitamin B6 | 0.1 mg | 0.03 mg | 6% |
| Minerals | |||
| Calcium | 254 mg | 76.2 mg | 20% |
| Iron | 3.7 mg | 1.1 mg | 21% |
| Magnesium | 258 mg | 77.4 mg | 61% |
| Phosphorus | 503 mg | 151 mg | 40% |
| Potassium | 733 mg | 220 mg | 16% |
| Sodium | 0 mg | 0 mg | 0% |
| Zinc | 2.9 mg | 0.87 mg | 26% |
| Copper | 0.91 mg | 0.27 mg | 101% |
| Manganese | 2.1 mg | 0.63 mg | 91% |
Source: USDA FoodData Central — Nuts, almonds, whole, raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat almonds?
- Satisfying snack that combines fat, protein and fibre.
- Keeps well and needs no preparation.
- Some of the fat in whole nuts is not fully absorbed.
How to include it
- Keep a weighed 30 g portion in the bag you carry.
- Toast and scatter over roasted vegetables.
- Blend into a smoothie as almond butter.
Things to consider
- Energy dense — a portion is a small handful, not an open bag.
- Salted and honey-roasted versions add sodium and sugar.
- A common allergen.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Oats, dry
A whole grain with beta-glucan soluble fibre and a low cost per serving.
- kcal
- 380
- protein
- 13.4 g
- fibre
- 10 g
per 100 g · Typical serving: 50 g dry
Greek Yogurt
Strained yogurt with roughly double the protein of standard varieties, plus calcium and iodine.
- kcal
- 59
- protein
- 10 g
- fibre
- 0 g
per 100 g · Typical serving: 170 g pot (plain, low fat)
Blueberries
A low-sugar fruit notable for its anthocyanin content and easy everyday use.
- kcal
- 57
- protein
- 0.7 g
- fibre
- 2.4 g
per 100 g · Typical serving: 100 g
Get smarter about food and fitness.
Practical nutrition and wellness information, delivered without the hype.